I just started working the night shift, and I'm having trouble sleeping during the day. Do you have any sleep tips for shift workers?

Answer From Eric J. Olson, M.D.

Humans are naturally wired to be awake during the day and to sleep at night. Good daytime sleep is possible, though, if shift work is a necessary part of your work life.

To promote better sleep during the day:

Avoid stimulants before bedtime. If you're working nights and need to sleep from morning until afternoon, try to avoid caffeine after the first part of your shift.

Avoid light. Exposure to light might make it more challenging to fall asleep. Wear sunglasses on your way home from your shift. Avoid prolonged use of light-emitting screens before bedtime. Reduce ambient light by hanging room-darkening shades on the windows or wearing an eye mask.

Create a quiet environment. Remove sound distractions by turning off electronics or wearing ear plugs. Ask others in your home to be as quiet as possible while you try to sleep.

Take naps. Napping late in the day before work might help you make up your sleep debt.

Reprint Permissions

A single copy of these materials may be reprinted for noncommercial personal use only. "Mayo," "Mayo Clinic," "MayoClinic.org," "Mayo Clinic Healthy Living," and the triple-shield Mayo Clinic logo are trademarks of Mayo Foundation for Medical Education and Research.